Warm up:  X 2

  • short lap 
  • 10 med ball cleans 
  • 5 wall balls
  • 10 scapular pull ups 
  • 10 hollow rocks 
  • 10 supermans w/ 3 sec. hold. 

hami string test (forward fold) then roll LAX ball on plantar (bottom of foot) hamstring retest.

pit pulls/ kip swings/ Bar muscle ups

Teams of two- 8 rounds:
8 45# plate burpees.
Shuttle run up and back the length of the gym.
6 pull ups Shuttle run.
One person works at a time- max effort out put then rest while other partner completes the round